Whenever three

The BackBlast:

A thin crowd today. We need to do some more promotion of Core.

 

Anyway: Here’s how it went.

 

Warmup with SSH, Merkins, Dollies and a stretching exercise.

Carried KB to first ramp of parking deck: IWs, Diamonds, Flutters and a stretching exercise

Carried KB to Second ramp of parking deck: Sharon Towers, Stagger Arm, Ab exercise and a stretching exercise

Carried KB to Third ramp of parking deck: Squats, Stagger Arm, Ab exercise and a stretching exercise

At the top, we did the following:

R	20 Renegade Rows (10 each arm)	5 Burpees
A	20 Ab exercise (Knee-Ups)	5 Burpees
L	20 Lawnmower (10 each arm)	5 Burpees
P	20 Power to the People (10 each arm)	5 Burpees
H	20 Hammer Curls	5 Burpees
S	20 Swings
	Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top.
S	20 KB Snatches (10 each side)	5 Burpees
H	20 Hip-Slap Merkins (10 each side) (no KB)	5 Burpees
I	20 Imperial Squat Walkers (10 each side) Squat each time after you bring knee to elbow) (No KB)	5 Burpees
T	20 Triceps	5 Burpees
S	20 Goblet Squats	5 Burpees
H	20 Hand Release Merkins (No KB)	5 Burpees
O	20 Overhead Press	5 Burpees
W	20 Woodchoppers (10 each arm)
	Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top.
	20 Upright Rows
	18 Deep Mountain Climbers
	16 Upright Rows
	14 Deep Mountain Climbers
	12 Upright Rows
	10 Deep Mountain Climbers
	8 Upright Rows
	6 Deep Mountain Climbers
	4 Upright Rows
	2 Deep Mountain Climbers
	Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top.

 

Back to the parking lot for a few ab exercises and stretches.